At the beginning, push-ups and sit-ups were still the foundation, because both of them were large-scale muscle exercises, and they were only 20 at first. As for the number of times a day, it depends on your own physical condition. It can't be said that doing 100 exercise today will make you ache all over tomorrow, and it's useless to rest for several days in a row. I think you should exercise about 60 times every morning (three times), and then wait until the afternoon. Then, take the dumbbells and barbells with you, at six o'clock in the morning and six o'clock in the evening as before, but don't rush ahead. At first, I will exercise with 7.5kg dumbbells. If you add it all up, the biceps will be tense, about 2 weeks. After that, it's up to you Personally, I suggest adding 5 dumbbells every week, of course, depending on my physical fitness. If you think five dumbbells are not enough, you can reduce them, but you must continue to add them. Even if it's only 1, hehe, you have to break through your original self if you want to grow muscles. But I personally suggest not to focus too much on dumbbells and barbells. Although they will make your arms stronger, you will be very painful when you buy clothes in the future. O(∩_∩)O~~ I want to buy summer clothes now, and I have to measure my sleeves before I buy them, so that my arms are comfortable to wear. Okay, what's up?